Health Benefits Of Fruit And Vegetable Consumption

Structured Report on the Health Benefits of Fruit and Vegetable Consumption.

Introduction:
The importance of the consumption of fresh fruit and vegetables as a means of preventing disease has been known since at least 1747 when a ships surgeon, James Lind carried out an experiment which conclusively proved that citrus fruit prevented scurvy.
According to Lind, scurvy caused more deaths in the British navy than French and Spanish arms combined. He gave some crew members two oranges and one lemon per day, others were given vinegar, sulfuric acid, seawater or cider. Those sailors who were given the citrus fruit did not develop scurvy. It was not however until 1795 that the British navy began to issue lemons or limes as part of standard rations.
People who consumed fruit and vegetables with low-fat dairy and little saturated fat reduced their blood systolic pressure by 11mm Hg and their diastolic pressure by about 6mm Hg which was as much of a reduction as is achieved using medication.
The Optimal Macronutrient Intake Trial [www.medscape .org/viewarticle/523041] showed that a lower carbohydrate diet, including fruit and vegetables and whole grains was best for lowering triglycerides, the main fat carrying particle in the bloodstream, and also increased the levels of good HDL cholesterol.
Other studies have shown that several nutrients and other components in fruit and vegetables may reduce inflammation, oxidation, cell proliferation, and other processes which can cause disease. The data for the following study was taken from searches of PubMed and Medline for peer-reviewed articles published between July 1st 2006 and January 5th 2011.
Phytochemicals may reduce the risk of cardiovascular disease by
Reducing oxidative stress, scavenging free radicals and reducing LDL oxidation.
Modulation of cholesterol
Carrots and cruciferous vegetables appear to be protective against breast cancer as are tomatoes, grapes and cooked soy beans.
Consuming 5.7 servings a day of fruit reduces the risk of colon cancer by 75%.
High fruit and vegetable intake reduces the risk of oesophageal cancer by 40-50%.
Eating raw allium and citrus fruits reduces risk of gastric cancer by 15-37% with fruit and 6-34% with vegetables.
Heart disease is reduced by 17% if more than five servings of fruit and vegetables are consumed per day.
The EPIC [European Prospective Investigation into Cancer and Nutrition] study of 2011, which followed 313,074 men and women for 8.4 years showed that eating eight portions of fruit and vegetables per day reduced heart disease by